So-called? Clothes make the man, horses depend on the saddle, and attractive men look after the shoulders? It can be seen how important shoulders are to a person's figure, which is also the main reason why all male models and bodybuilders are keen on shoulder exercise, because straight, wide and full shoulders can really make a person's figure look good and more symmetrical, especially the deltoid muscles on both sides of the shoulders, which is a part that a strong man must practice. The thick deltoid muscle on the tiger's head can not only make a person stronger. At the same time, it is also the honor and representative of a mighty man. In ancient times, only a tall and mighty general with outstanding military exploits could add a totem to the armor of the deltoid muscle of the tiger head to represent honor, so now the deltoid muscle is also called the totem of men.
Today, Bian Xiao has arranged a set of special shoulder training movements for everyone, which can help bodybuilders to train their shoulders more efficiently. The following is a set of high-intensity shoulder training methods different from the general shoulder training methods. We all know that the special joints in the shoulder position are complicated and can't bear the stimulation of heavy external forces. Therefore, the general shoulder training is a multi-time training with small weight. Today's recommended movements belong to the training of increasing weight, and the intensity is much higher than the general shoulder training movements.
Therefore, beginners and friends with weak overall physical strength should be cautious when training these movements. Heavy weight is the main key to stimulate muscle growth, but for heavy weight training of shoulders, every bodybuilder must do a good job of safety protection. The following five training movements, each movement should be done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Warm-up action includes two actions. Warm-up is very important. Don't ignore it. You must finish it, or you can warm up in your own way. Warm your shoulders with light dumbbells, and do 3-4 groups, and do 15-20 times in each group.
Action 1 dumbbell weight sitting posture, the weight used gradually increases, and each group does 10-6 times (try to lower it to the lowest level and then push it up each time to fully stimulate the shoulders.
Action 2: Use EZ bar/straight bar to do side lift from one side (usually use EZ bar/straight bar instead of dumbbells for side lift, giving different feelings to shoulders), and the weight used gradually increases, and each group does 12- 10 times.
Action 3: Lift with a barbell when standing. The weight used is relatively large, and the weight used is gradually increased. Each group does 10-8 times.
Action 4: Use a barbell to do the front flat lift, and the weight used will gradually increase, and each group will do 12- 10 times.
Action 5: Bend over while sitting, and use dumbbells to fly backwards. The weight used increases gradually, and each group does 15- 12 times.